Home Birth Pain Management Techniques
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The idea of an unmedicated birth can be daunting. It helps to know that even without drugs like epidurals, there are ways to manage and reduce the pain of labor naturally.
In this article, I will describe the pain management techniques I used in labor. I had both of my boys at home with no medication. Labor is not easy (it's called “labor” for a reason) but you can make the discomfort much more manageable by:
Educating yourself about the stages of labor, what your body and your baby will be doing during labor, how it works, etc. (I recommend this book - simple but comprehensive).
Reducing stress. Your body produces a hormone called oxytocin (also called the happy hormone) which makes labor progress smoothly. Reducing stress is crucial in allowing your body to produce this vital hormone. (You can read more about this here.)
Familiarizing yourself with lots of natural pain management techniques ahead of time so you know your options when the time comes. (I also recommend you get your husband and anyone else on your birth team familiar with your pain management plans and birth plan in general.)
With that said, let's jump into the list!
(I do not claim that the methods in this article are the only natural pain management techniques that exist. Nor can I promise that they will be 100% effective. Every body is different. These are simply the ones I have personally tried and they worked for me.)
Deep breathing and relaxation
Here’s the thing about labor: the more you can relax, the better it goes. I know, this is easier said than done when contractions are stealing the show, but hear me out. When you’re tense—clenched jaw, tight shoulders, fists balled up—you’re actually making the pain worse. That’s where deep breathing and relaxation come in.
Deep breathing isn’t just a hippie or “woo woo” thing. It works because it tells your body, on a cellular level, “Hey, we’re safe here. No need to panic.” When you breathe deeply, it flips the switch from fight-or-flight mode to a more relaxed, calm state. That shift not only helps with pain but can also keep your labor moving along. Tension tends to slow things down, while relaxation lets your body do its job more efficiently.
Relaxation does wonders for dealing with pain. When your muscles are tight, pain feels sharper. But when you relax, your body opens up and softens, which can make things feel less intense.
To get started, try this: take a slow breath in through your nose (like you’re smelling something amazing) and then let it out slowly and gently through your mouth. While you’re exhaling, check in with your muscles. Is your jaw clenched? Let it go. Shoulders up by your ears? Drop them. Hands in fists? Wiggle those fingers. The muscles in your forehead, your lips, all the way down to your toes. The more you can keep your whole body relaxed, the less sharp the pain will be.
I practiced this a lot during my pregnancy. It may seem silly, but I think the best time to practice this is while you're pooping.
You may be thinking, “I breathe all day. Every day. Since the day I was born. I don't need to practice breathing.”
Please trust me on this one. When you're in labor, your instincts will likely be to tense up and hold your breath when the discomfort gets real. Holding your breath will make the pain worse. I was grateful to have practiced this kind of deep breathing a lot.
During my first birth, my husband was also on alert for moments where I would start to hold my breath. His job was to take a deep breath to remind me to do so as well. (I wanted silence during contractions, so I didn't want him reminding me verbally. This was the system we agreed on and it worked beautifully.)
Keep your pitch low
I've seen so many birth vlogs where the mama has calm, quiet contractions and doesn't let out a peep. If that’s you, more power to ya, mama. I have not yet been able to achieve that skill.
That said, if you are like me and you need to vocalize through contractions or while pushing, keep the pitch low.
When you vocalize in a low pitch, your body naturally relaxes. Low sounds encourage your throat, jaw, and even your pelvic floor to stay open and loose—exactly what you want when you’re trying to birth a baby.
On the flip side, high-pitched sounds tend to cause tension. Think about the way your body feels when you scream or squeal—it tightens up, right? High-pitched noises can trigger a stress response, which leads to clenching in your shoulders, jaw, and even those lower muscles that need to stay soft and relaxed during labor. This tension can make the pain feel worse and might even slow things down.
Water: Nature’s Epidural
If you’re looking for natural pain relief during labor, use water. Whether it’s a birth pool, a bathtub, or just a steady flow of warm water, it can help take the edge off and make contractions a little easier to handle. Plus, water has this magical ability to make you feel weightless, a nice feeling when you’re carrying a full-term baby and powering through labor.
Start by getting into a birth pool or a bathtub. You can sit, squat, kneel, or even get on all fours—whatever feels right in the moment. The key is to listen to your body and switch positions as needed. Labor is all about movement and finding what works, so don’t feel like you have to commit to one pose.
Make sure the water temperature is just right—comfortably warm, somewhere between 92 and 99 degrees. Have someone on hand to keep the water warm by adding hot water as needed (we kept a few big pots of hot water on the stove for when the birth pool cooled down too much.) It’s one of those little details that can make a big difference in how you feel.
For further relaxation, have someone pour warm water gently over your back. This is especially helpful if you’re feeling tension or soreness there. The sensation is incredibly soothing and can help you stay calm and focused through contractions.
With my first baby, I labored a lot in the water, but when it came time to push, I was out of the water and on my living room floor (my body seemed to want help from gravity to get the baby out). Despite that, we still used water to help ease the pain of crowning (it's called the “ring of fire” for a reason) and minimize tearing.
Here's what we did:
My midwife got a big bowl of warm water with about a tablespoon of salt. She dipped a washcloth in it and gently squeezed it over my perineum as I pushed. This was very soothing and helped me control my pushing (keeping it slow and steady despite wanting to just push with all my might, in one go, and get it over with). It was almost like the feeling of the water helped me focus my pushing into that exact spot. I still tore a little, but I am convinced that this technique minimized the severity of the tear by a lot.
The moral of the story is, use water to minimize pain. They don't call it “nature's epidural” for nothing.
Touch and pressure
Do not underestimate the power of touch during labor. Whether it’s a gentle massage, a firm hip squeeze, or a steady hand on your back, touch and pressure can do wonders to ease discomfort and keep labor moving along.
Start with loving touch. Your husband can hold your hands, stroke your face, or rub your back. These small, simple gestures aren’t just comforting—they actually boost oxytocin, the hormone responsible for keeping labor progressing smoothly. Oxytocin is like your body’s labor fuel, and touch helps keep that tank full.
When my labor got a little slow with my first baby, I got out of the pool and started slow dancing with my husband. A moment later, my water finally broke and suddenly it was go time. My labor picked up and I was suddenly ready to push.
When it comes to managing pelvic and back pain in labor, hip squeezes are a game changer. Lean forward slightly and have your husband place his palms on either side of your hips. During a contraction, have him squeeze firmly inward and slightly upward toward your spine. This counterpressure feels wonderful.
Another technique that works wonders is tailbone counterpressure. Lean forward—on a chair, a birth ball, or just get on your hands and knees—and have your husband press the heel of his hand just above your tailbone. A steady, firm pressure in this area can help offset some of the pain radiating through your lower back and pelvis.
My husband and I practiced these counter pressure techniques ahead of time, which helped.
I will note that there may be a point in your labor where you just don't want to be touched. That's totally fine, too. Listen to your body and what it needs and go with the flow.
I remember with my second baby, someone was trying to help with counter pressure on my hips (I don't remember if it was my husband, my mom or my midwife - things were kind of a blur at the end of that labor) and it suddenly felt very unpleasant. I ripped their hands off of me. I just needed to focus on my body without the distraction of being touched.
Movement and Position
When it comes to labor, movement is key. Staying in one position for too long can make contractions feel more intense and might even slow things down. But when you move and change positions, you’re helping your baby find the best path through your pelvis.
Switch things up frequently. Squat, get on all fours, lie on your side, lean on a sturdy surface, or even sit on the toilet (trust me, the toilet is a surprisingly good place to labor—it helps relax your pelvic floor!). Each position serves a purpose, whether it’s opening your pelvis, relieving pressure, or just giving your muscles a break.
Don’t be afraid to get creative with asymmetrical positions, too. These can help your baby navigate their way down your pelvis. Try putting one leg up on a chair or the edge of the tub, getting down on one knee like you’re about to propose, or squatting with one leg stretched out to the side. These little shifts can make a big difference in how labor progresses.
And let’s not forget the power of movement. You can sway, rock, or even dance your way through it. Lean forward on a birthing ball and sway gently, grab your husband for a slow dance or walk around the room to keep things moving. If you’re on a birthing ball, try hip circles or figure eights to help loosen up your hips and keep your pelvis open.
As with touch, the trick is to listen to your body, try different things, and don’t worry about looking graceful. Labor is all about doing what works for you. Keep moving, and trust that every step, sway, and shift is bringing you closer to meeting your baby.
Miscellaneous
Sometimes it’s the little things that can make all the difference during labor. These simple strategies might not seem like much, but when contractions hit hard, they can provide that extra edge of relief or focus you need to keep going.
First up: a comb. It might sound odd, but holding a comb in your hand with the teeth pressing into the base of your fingers can be a game changer. During contractions, squeeze it as firmly as feels comfortable for you. This works because the sensation in your hand helps distract your brain from focusing solely on the contraction pain. I found this technique very effective when I was in labor with my first baby. There are fancy wooden birth combs you can buy, but I just used cheap plastic ones and they worked just fine.
Ice packs or heat packs can do wonders for tension and discomfort, so grab whatever feels best in the moment. Apply them to your back, shoulders, neck, or even your forehead for some instant relief.
Last, but definitely not least, use one of the most powerful tools you have: your mindset. Instead of resisting, lean into every contraction. I know that sounds counterintuitive (who wants to embrace pain?), but contractions are productive—they’re getting you closer to meeting your baby. You've got to trust your body. Help it do what it knows how to do. Don't fight against it. Straining against the pain only adds tension, making everything harder. By moving with it, you’ll find a rhythm that helps you stay focused and keep things moving along.
With my first baby, I found it difficult to do this. I was scared of pushing, and mentally I was resisting that stage of labor. Of course, I knew it was inevitable, but there was still resistance there and it took a lot of willpower to overcome that. Once I did, not only did my labor kick back into gear (after being stalled for a little bit), but I felt more in control and energized.
With my second baby, I dove in with every contraction right from the get go and, I swear, I could feel my baby's progress down the birth canal with every contraction. I'm sure the fact that it was my second baby helped, but I think this mindset shift was the biggest contributing factor in making my second birth so fast, smooth and easy. It was 7 hours start to finish (compared to my first which was 23 hours) with no stalling, no doubt, no tearing and no pushing (he just came flying out of me). My recovery was also significantly easier and faster.
Although I put this one last, I believe that having the right mindset may be the most important tool for conquering the pain of labor. Do whatever you need to do to increase your confidence in yourself. Educate yourself. Watch birth videos. Hire a doula or a birth coach. Get your husband on board to help. Deal with any questions or doubts ahead of time through research and preparation. In short, get your head in the game fully.
Labor isn't easy, but your body is built for it. You are stronger than you know and you will do just fine.
I hope the knowledge I've shared here helps you have a smooth and wonderful birth!
